CROSSFIT

STRENGTH

1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch

• 1 Hang Power Snatch*

*Start Light and build to Moderate.

(Score is Weight)

2.) EMOM x 5 MINUTES 2 Hang Power Snatch

Hang Power Snatch for load:
#1: 2 reps

HANG IN THERE

AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

DB Bench Press for load:
7-6-4 reps

PLANK
3 X 1:00

MOONRISE

FOR TIME*
18-14-10-6-4
DB Push Press (50/35)|(35/20)
Toes to Bar

*After each set, perform 50 Double Unders

(Score is Time)

FINISHER

2-3 SETS
30 Single DB Curls
50m Single Arm DB Overhead Carry*

*Switch arms at 25m.

-Rest as Needed b/t Sets-

(No Measure)